成人滑冰係列練習 - warm up and practice plan

Ok, just a copy from my previous post.

成人滑冰係列練習 - warm up and practice plan Many figure skaters have a difficult time figuring out how and what to practice during Freestyle practice sessions. This is a recommended practice plan for an ice skater who is able to do "the basics" (forward and backward stroking, 3-turns, stops, and crossovers): Once at ice, do: 1. Stroke around the rink (in both directions if possible): I我以前做2X快 ->慢1X ->2X快 ->慢1X ->2X快 ->1X慢，沒有停止.然後休息。或者3X快 ->2X慢 - >2X快 ->1X慢 - >2X快，1X慢 - > stop and rest. 2. Next do forward crossovers in both directions. 3. Now do backward crossovers in both directons. 4. Next, practice all the forward and backward edges. Edges are important! 5. Do mohawks and three turns. 6. Skaters working on US Figure Skating "Moves in the Field" tests, should run through an entire test at least once. 7. Now, practice forward and backward spirals. 8. 接下來，做弓步 (lunge)，鴨子步 (shoot-the-duck)，spread-eagles, pivots, attitudes and t-stop. 9. next go through the jumps: Bunny Hopes, Mazurkas, Ballet Jumps, Waltz Jumps advanced adult skaters can continue on: 1/2 Flips, 1/2 Lutzes, Salchow, Toe-Loop..; lutz, Axel. 10. 自旋 (spin) 可以練 跳躍之間,或之前或之後: 建議先直立旋轉 (upright spin)。此外，每個自旋應該做幾次，不隻是一次 •一隻腳旋轉: one-foot-spin •劃旋: scratch-spin • attitude-spin 今天先寫到這裏。有人喜歡我再繼續貼。